The next block of time was devoted to another fitness/heath talk and then we moved on to the next three CrossFit movements; Press, Push Press and Push Jerk. I did well with the Press and the Push Press.  Had a bit of trouble with the Push Jerk because it involves a jump.  I think I got it down by the end of the time we were allotted for going over the move but I still want to work on it a ton more to really get it down.

After that we had a break for lunch.  Rick and I went down to Red Robin where he ordered a salad and I ordered a bacon cheeseburger that halfway though, I noticed had a long woman’s hair in it.  After removing that and the cost from my bill, the kind folk at Red Robin were nice enough to comp me a Cesar salad.  Free lunch…

After lunch we went into another classroom session where we learned more about the mechanics and nuts & bolts of CrossFit.  From there we had a 20 minute lecture and demo of the last three of the CrossFit movements; Deadlift, Sumo Deadlift High Pull and Medicine Ball Clean.  I did pretty well with these movements.  They came around and made minor adjustments to my foot spacing and how I raised my butt.

After we completed the last three movements we went right into our WOD… the wonderful, the amazing, the horrible… “FRAN.”  They had about 30 barbells laid out and we went in 4 groups.  Each group had up to 10 minutes to complete FRAN.  FRAN consists of the following two exercises: Thrusters and Pullups.  FRAN is three sets of the two exercises, first set has 21 reps, second set has 15 reps and third as 9.  So in total you are doing 45 reps of each exercise.  21 Thrusters, 21 Pullups, 15 Thrusters, 15 Pullups, 9 Thrusters, 9 Pullups.  You do this all for time.  The top time from anyone in our group was 3:38 seconds… THAT IS CRAZYYYY.  I completed FRAN in 5:40 seconds.  I had to stop a few times to catch my breath and at times I felt like I couldn’t move but I got it done.  I think I came out of the gate way too quick which kinda gassed me out for the long run.  I got it done but I had never been that physically exhausted ever.  After FRAN I felt like I had been shot in the chest.  Crazy feelings, a bit scary but I didn’t die so I guess it will make me stronger, right?  I was in the first group.  I wanted to get it done and get it out of the way.  Glad I did because then I could just sit back and watch while my lungs recovered.

Overall it was a great day.  I was freezing cold 80% of the time but besides that the class was great, the instructors were great and I learned a ton.  I am excited for tomorrow and even more excited to bring it back to Bainbridge and help all the people I know lean CrossFit.  I am off to watch the rest of the UFC TUF 1o Finally fights and hopefully pass out.  Wish me luck.  If you have any questions let me know and I will tell ya everything I know.

Thank you for all these opportunities God.

WOD: Filthy Fifty
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings (35lb/26lbs)
Walking Lunge, 50 steps
50 Knees to elbows

I was a bit slow during the workout but it was nice to get something under my belt.

Stay tuned because when I hit Bainbridge December 2nd it is gonna be on like DONKEY KONG again.  That very same weekend I go for my CrossFit Level 1 certification with Sifu Rick and shortly after that we are going full bore with CrossFit Bainbridge.  Exciting times.  Right now is like the calm before the storm.

Warm-up:
Suicide Drill w/ 3 burpees
7 rounds

WOD
For time:
800m Row
21-18-15-12-9-6-3 reps of:
Wallball
KB Swing
800m Row

After the CrossFit workout I went to Bainbridge Family MMA and sparred with Tony a bit.  We also did some jumping and diving drills with the kids.  The sparring was great.  We are trying to amp it up while at the same time get some good hits in so we can work out fitness conditioning as well as condition ourselves to live movements and reaction time.  Hope to spar some more on Monday after the Tabata Class.

Warm-up:
3 rounds of “Cindy” (not for time — go slow!)
5 pull-ups
10 push-ups
15 squats

WOD:
500m row
9 burpees
12 pull-ups
15 box jumps
3 rounds for time

Warm Up:
500m Row
15 Push Ups
20 Lunges
2 RDS

WOD:
40 Double Unders
15 Knees to Elbow
15 Burpees
10 Thrusters (95lb/65lb)

20min AMRAP (as many reps as possible)

The workout was pretty hard.  Those Thrusters are the butt kicker for me.  I got em done and did it well though so I am getting better.

Warm-up:
1000m row

WOD:
5 rounds for time of:
2 muscle-ups or 15 pull-ups
20 wall balls
8 Sumo dead-lift high pull (115 for men / 52lb KB for women)

When I got to class we were working with the Thai Pads on some kicks.  We worked a series of 9s and 10s/ lefts and rights both mid and low.  All in all we did about 115 on each side.

We also drilled a few combos:
single knee/double knee/jab,cross,knee/jab,cross,knee, right round kick.

After those drills we did some light sparring.  We sparred the combos we learned as well as a few 4 minute rounds of full kick boxing.

I love MMA.  I had such a good time at practice.

WARM UP
3 rounds of:
30 double unders (4:1 singles)
15 knees to elbows
15 air squats

WOD
-10 KB swings
1,400m run
-20 KB swings
700m run
-30 KB swings
400m run
-40 KB swings
300m run

After each run we would peek in on the Yankees/Phillies World Series Game.  Godzilla, AKA Hideki Matsui was a monster.  He carried the Yankees on his back in game 6 and we Yankee fans are grateful and want you back next year.  World Series MVP.  The workout was great.  The warm up was a workout in itself but we did the swings and running too.  I went home after the Yankee game and it was close for a while so I did not go to MMA training.  I mean hey, how often is it that the Yankees win the World Series right?

I am excited to workout tomorrow and spread my Yankee vibes.

“Cindy”

5 pull-ups
10 push-ups
15 air squats

AMRAP for 20 minutes

After the workout I went up to Bainbridge Family MMA and rocked out my MMA training.  We worked guard passing like we did in the Adult class the night before.  We also drilled the takedowns we have worked on the past few weeks.  Good time.  We finished off the night with some dodgeball.  haha!